Teriyaki is traditionally a sweet sauce that is made with refined sugars or corn syrup, sneaky ingredients that contribute to obesity and disease. It has a very pleasing flavor, with a wonderful balance of savory and sweet, and so it’s easy to consume a surprising amount of sugar grams when enjoying a meal flavored with teriyaki.
In this recipe we are making a healthier, low sugar version of teriyaki.
If you are a lover of teriyaki then these subtly sweet meatballs are right up your alley! The recipe calls for a small amount of honey, however, feel free to use liquid stevia rather than the honey if you are looking for an extremely low sugar dish. For most of us, this small amount of healthful, raw honey is perfectly A-OK and beneficial.
Serve these tasty meatballs up as an appetizer or serve over arugula or spaghetti squash for a small, fitness-minded meal. Enjoy!
Courtesy of RealHealthyRecipes.com
Servings: 6
Here’s what you need
- 1 tablespoon garlic, minced
- 2 tablespoons ginger, minced
- ¼ cup scallions, minced, plus more for garnish
- 1 pound ground beef
- 1 teaspoon sea salt
- 1 tablespoon toasted sesame oil
- 3 tablespoons coconut aminos
- 1 tablespoon raw honey
- 1 tablespoon white wine vinegar
- ½ teaspoon arrowroot starch
- 3 tablespoons water
- 1 tablespoon sesame seeds
Instructions
- Combine the garlic, ginger and scallions in a food processor. Pulse until well combined and finely minced.
- Transfer the garlic mixture to a large bowl and add the ground beef and sea salt. Use your hands to mix until well combined. Form the mixture into 20 meatballs, about an inch in diameter.
- Place a large skillet over medium-high heat and add the sesame oil. Add the meatballs and cook, shaking often, until browned on all sides and cooked through. Remove the meatballs and set aside on a plate.
- Add the coconut aminos, honey and vinegar to the skillet. In a small bowl whisk the arrowroot starch and water together until fully dissolved. Add to the skillet, mix and simmer until the mixture has thickened, about 2 minutes. Return the meatballs to the skillet and cover in the sauce. Serve immediately, garnish with scallions and sesame seeds.
Nutritional Analysis
One serving equals: 319 calories, 6g fat, 12g carbohydrate, 7g sugar, 451mg sodium, 4g fiber, and 56g protein.
Here’s a recipe for all of you who tell me that you don’t know how to cook. With this simple technique of folding ingredients in a parchment paper packet and baking it in the oven, anyone can make this delicious, nutritious, fitness meal.
This recipe combines tender salmon fillets with fresh kale, savory lentils, tangy cherry tomatoes in a refreshing cilantro dressing. It’s refreshingly delicious, especially considering how healthy all of the ingredients are. Give it a try and let me know what you think…
Courtesy of RealHealthyRecipes.com
Servings: 4
Here’s what you need
- 1 tablespoon olive oil
- 2 tablespoons dry sherry (or white grape juice)
- 1 teaspoon ground cumin
- 1 teaspoon sweet paprika
- ½ cup fresh cilantro
- 1 lemon, tested and juiced
- 1 teaspoon garlic, minced
- 4 (6 oz) salmon fillets
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 8 ounces cooked lentils
- 4 cups kale, steamed and chopped
- 20 cherry tomatoes (various colors, halved)
Instructions
- Preheat the oven to 400 degrees F.
- In a blender combine the olive oil, wine, cumin, paprika, cilantro, lemon juice, lemon zest and garlic.
- Season the salmon fillets with ½ teaspoon sea salt and ¼ teaspoon black pepper.
- Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the lentils and of the chopped kale in the center of the top half of each parchment. Top with a salmon fillet, 10 tomato halves and ¼ of the cilantro dressing.
- Fold the bottom half of the parchment paper over the salmon and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
- Bake the salmon packets for 25 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. If desired, garnish with fresh cilantro, lemon zest and more cherry tomatoes. Enjoy!
Nutritional Analysis
One serving equals: 535 calories, 26g fat, 25g carbohydrate, 5g sugar, 389mg sodium, 7g fiber, and 46g protein.
Courtesy of RealHealthyRecipes.com
Servings: 6
Here’s what you need
- 2 red bell peppers, seeded and cut into ½ inch strips
- 2 orange beets, peeled and cubed
- 16 Pattypan squashes
- 6 mini green zucchini
- 1 purple onion, cut into wedges
- 2 tablespoons olive oil
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
Instructions
- Preheat the oven to 400 degrees F and lightly grease a rimmed baking sheet with olive oil.
- Arrange the veggies on the prepared pan in the order of the rainbow: Red, Orange, Yellow, Green, Blue/Purple. Drizzle the olive oil over the veggies and sprinkle with the salt and pepper.
- Roast in the preheated oven for 20 minutes until browned and tender.
Nutritional Analysis
One serving equals: 130 calories, 5g fat, 20g carbohydrate, 13g sugar, 189mg sodium, 6g fiber, and 5g protein.
Here’s a tasty way to eat your green beans – tossed with quinoa, sliced plum and topped with hard boiled egg. This type of salad, where the base is a steamed vegetable and protein is added on top, makes a phenomenally fit meal that will help get you to your fitness goals faster than ever. Enjoy!
Courtesy of RealHealthyRecipes.com
Servings: 4
Here’s what you need
- 1 cup cooked red quinoa
- 2 cups green beans, steamed and cut into 1 inch pieces
- 1 ripe plum, thinly sliced
- 2 hard-boiled eggs, sliced
- 2 teaspoons sesame oil
- 2 Tablespoons fresh lime juice
- ½ teaspoon sea salt
- ground black pepper
Instructions
- Combine the quinoa, beans, plum and egg in a large bowl.
- Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!
Nutritional Analysis
One serving equals: 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g protein.